It’s that time of the year when syllabi pile up, group chats turn silent, and the calls you make to your friends are about notes and study material. The dreaded exam season has a way of quietly taking over your routine, sleep schedule, and even mental health. Exams not just test your learning ability but also your patience, determination, consistency, and often self-belief. While a little stress may be a motivating factor to help you do better in exams, it can be overwhelming at times. This is especially the case for students appearing in board exams. Being in the right physical and mental state to perform well in exams and take the next step in your academic journey. So, if exam stress has been taking over your calm or someone in your family, here are tips to deal with exam stress.
Why Exam Stress Feels So Intense
Stress from exams is more than just “in your head.” Your body releases stress hormones like cortisol and adrenaline when you’re nervous about performing. These hormones prepare you for action, but prolonged elevation can trigger your body’s fight-or-flight response, causing sleep disturbances, impaired concentration, heightened irritability, and even impaired memory. Because of this, even when you’re studying diligently, your head may feel blank all of a sudden.
Especially board exams and competitive tests can feel like defining moments, which increases pressure. Expectations from family, comparison with peers, and fear of disappointing yourself can amplify stress. That’s why looking after your mental well‑being is just as important as revising chapters. The key is not to eliminate stress completely but to manage it in a way that supports focus, clarity, and emotional balance.
Practical Tips to Beat Exam Stress
Sleep Is Important
Sacrificing sleep might seem like a wonderful strategy to put in additional effort on exam day. However, evidence suggests that not getting enough sleep can reduce productivity and negatively impact performance. Sleep is vital for children because it allows the brain to encode and store knowledge. Sleep deprivation can cause depressive symptoms and memory loss.
On the other hand, students who prioritize their sleep are likely to experience benefits including increased academic achievement, better concentration during study sessions, and less daily fatigue. Aiming for seven to eight hours of sleep is not “lazy”; it is necessary for upkeep. A well-rested brain can comprehend questions faster and stay focused longer, giving you a huge advantage over a peer who is high on coffee and fumes.
Eat Right
It’s common to reach for a candy bar or a bag of chips when exam anxiety is building. According to studies, when the brain is under stress, it seeks high-sugar, high-fat meals. However, what you eat has an impact on your capacity to think and function well. Sugary and saturated fat-rich foods are acceptable to consume on occasion, but consuming them on a regular basis might make it difficult for your brain to function normally. This is not the ideal approach to studying for your tests. You will be able to concentrate and focus better if you feed your body and brain high-quality antioxidant-rich foods such as walnuts, fatty salmon, berries, and so on.
Climb Hills, Not The Mountain
Looking at a massive syllabus can trigger instant panic, making you feel like you’ve already failed before you’ve begun. The secret to managing this stress is “micro-tasking.” Instead of telling yourself you need to study “history,” decide to master one specific event or ten pages of a textbook. Setting small, achievable goals gives you a frequent sense of accomplishment, which releases dopamine and keeps you motivated. These small wins build momentum, transforming a daunting mountain of work into a series of manageable steps that don’t feel quite so overwhelming or impossible to conquer.
Take Breaks
When establishing your study schedule, make sure to leave time for breaks. Every hour you spend studying should be followed by a 10-minute break. The pause allows you to direct your energy in the proper way without putting additional strain on your concentration capacity. Concentrating for hours is challenging, so if your mind wanders, it’s likely an indication that you need to take a little break. These quick breaks keep your mind active and avoid exhaustion. Breaks aren’t a waste of time; they help your brain comprehend and store knowledge. Use these breaks to go away from your desk and stretch your legs.
Make Time For Exercise
Staying mentally and physically healthy is critical during exam periods. Exercise is an essential factor that reduces stress and promotes happiness and relaxation. Plan your schedule so that you have enough time to exercise. Physical activity is an excellent method to cleanse your thoughts and improve your mood. It is also a vital technique to stay healthy throughout test time. After just 20 minutes of exercise, you may return to your studies with renewed attention. At the same time, mental exercise is also crucial. Meditation and deep breathing techniques can help you maintain calm and concentration. Regularly practicing mindfulness might help you concentrate and feel less anxious.
Time Management
Before the exams begin, be realistic about how much time you can devote to studying each day. Determine what you need to study for each exam and how early you need to begin to cover everything. Always begin your preparation with time-consuming topics so that you can commit more time to them and find it easier to revise. Then, create a study timetable, breaking down the subject you want to study day by day. Having a study plan can help you manage all of the material you need to review and ensure that you do not neglect to address the key topics.
Wrapping Up
It is important to remember that exams are one part of your journey, not your entire identity. A test score can measure your knowledge of a subject on a specific day, but it cannot measure your worth, your character, or your potential for future success. Keeping perspective reduces fear and helps you approach exams with balance rather than panic. Take a deep breath, trust in the effort you have put in, and go for it.
(The article is written by Ehsan Siddiqui, Team Lead, Clinical Health & Content and reviewed by Monalisa Deka, Senior Health Content Editor)
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